#7: Guy's Secrets Revealed!

Q: Very impressive!

I, too, am a 43-year-old natural bodybuilder and feel good about the build I've obtained over the years. But, wow! I can't get over the mass you've achieved and the peak on your biceps – amazing! You must tell me your secrets, or at least tell me how many times a week you train and the kind of diet you’re on.

I've adopted the Mike Mentzer philosophy for fear of overtraining (like I have so many times in my life), and in the name of anti-aging, upped my veggies and fruits, and cut out meats except for a little chicken and a lot of salmon. Maybe you could shed a little light on this for me. I would sure appreciate it.

Hope to hear from you soon.

...Brad

A: Hey Brad,

Thanks for the compliment. I am not aware of Mr. Mentzer's philosophy (to be honest, I was never a fan), but I myself train by "The Five-Pound Rule," my mass-building secret that I personally developed and have detailed in a previous article.

The best way not to overtrain when you reach our age is to limit training each body part only once a week. In the off-season, I choose to train Monday to Friday (different body parts on each day) and take weekends off to devote to the family. Having two full days off also greatly helps in recuperation, especially when you are following a high-intensity, heavy-weight program such as the FPR. Motivation is also key, so having a couple of days off gets you chomping to train again.

I do my heavy compound exercises for chest, back, and legs at the front of the week, saving my favorite workout, arms, for Friday. My bicep development is attributable to three exercises which have been the backbone of my workout for as long as I can remember. These are the barbell curl, the preacher curl, and the incline dumbell curl.

I prefer to do my barbell curl with an easy-curl bar, as this grip reduces the stress on the wrists. I do a couple of warm-up sets and then go heavy for three sets, keeping the reps between five and eight. It is very important not to lean forward during this motion, or to lift your elbows at the start of the motion. Stay upright and pull from the bottom for full range of motion and full bicep development. Leaning backwards is both acceptable and necessary when lifting heavy and when completing the final reps in your set, but don't overdo it. You will need to wear a belt for this exercise. The barbell curl is the prime mass builder, so make sure you give it all you've got.

Next up is the preacher curl. Again, I use the easy-curl bar, but with an inner grip as opposed to the wide grip that I use for barbell curls. I have obtained better results with 90-degree preacher curls, which allow for the full range of motion. This is accomplished by using the standard preacher attachment backwards, with the angled portion facing your chest. Some newer benches do not allow for this flexibility, but angled preacher curls are still effective for developing peak. I do three heavy sets to exhaustion. It is good to have a spotter on this exercise to get you past sticking points, as being locked into place on the bench prevents you from cheating.

So far, we have covered mass and peaking with our two previous exercises. My third and final exercise, the incline dumbell curl, works the lower bicep to develop a long and shapely look. I start the motion with my palms facing in and slowly twist the weight as it passes my legs, so that my palms are facing my chest at the top of the motion. I lift both arms simultaneously as opposed to alternately, which prevents the pendulum, cheating motion most commonly associated with this exercise. Three heavy sets of this exercise will completely exhaust the muscle and have you begging for mercy. I sometimes vary this exercise with standing dumbbell hammer curls, keeping the palms facing in throughout the full motion.

With respect to eating, if you want mass you have to take in at least one gram of whey protein (animal source) per pound of bodyweight. Certainly fish is good, but I would not swear off lean red meats such as top sirloin steak or pork tenderloin, as these both have higher amounts of protein per serving than your standard fish or seafood. I see no reason to limit your intake of chicken breast, as this is a very lean, high-quality protein; it is the principal protein source I employ when I am getting shredded for competition. I consume lots of eggs and fat-free milk products in the off-season too, because these provide not only protein but also considerable quantities of vitamins and minerals that are necessary for a balanced diet. Keep eating the fruits and vegetables, as these will provide excellent nutrition with relatively low calories.

Thanks for your question and best of luck with your training!

...Guy Bourgon, Canadian Champion 2006

If you would like to ask Guy a question, please e-mail: askguy@seriousaboutmuscle.com.

SeriousAboutMuscle.com contributor Guy Bourgon is from Ottawa, Ontario, Canada, and is the winner of the Tall class in the Classic Bodybuilding division at the 2006 CBBF National World Qualifier. Guy also competed at the 2006 IFBB World Bodybuilding Championships held in Ostrava, Czech Republic, where he placed fifth in the Tall class of the Classic Bodybuilding division.